Andhra · Tiffin
Borugula uggani
Rayalaseema puffed-rice upma
- Energy
- 310 kcal
- Protein
- 8.5 g
- Fibre
- 5.62 g
- Time
- 20 min
Per serving, 150 g.1 Good for breakfast.
One serving gives you
- 16%of the day’s folate
- 12%of the day’s iron
- 11%of the day’s zinc
- 26%of the day’s vitamin C
Nutrition facts
One serving, 150 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy310 kcal17%
Carbohydrates
- Carbohydrate39.5 g14%
- Fibre5.62 g22%
- Soluble fibreNot in the source data
Fats
- Fat12.7 g26%
- Saturated fat limit2.28 g12% of limit
- Monounsaturated fat5.71 g
- Polyunsaturated fat3.44 g
- Omega-63.38 g43%
- Omega-30.06 g6%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.5 g17%
- Histidine183 mg31%
- Isoleucine339 mg28%
- Leucine560 mg24%
- Lysine309 mg29%
- Methionine + cystine225 mg38%
- Phenylalanine + tyrosine742 mg88%
- Threonine241 mg57%
- Tryptophan85.6 mg41%
- Valine372 mg48%
Vitamins
- Vitamin A40.3 µg5%
- Vitamin B10.15 mg11%
- Vitamin B20.06 mg3%
- Vitamin B32.65 mg24%
- Vitamin B50.59 mg12%
- Vitamin B60.16 mg8%
- BiotinNot in the source data
- Folate36 µg16%
- Vitamin B120 µg0%
- Vitamin C16.8 mg26%
- Vitamin D0 µg0%
- Vitamin E1.67 mg22%
- Vitamin K22.4 µg41%
Minerals
- Calcium48.4 mg5%
- ChromiumNot in the source data
- Copper0.35 mg21%
- IodineNot in the source data
- Iron3.37 mg12%
- Magnesium79.7 mg22%
- Manganese0.91 mg23%
- MolybdenumNot in the source data
- Phosphorus147 mg15%
- Potassium390 mg11%
- Selenium3.58 µg9%
- Sodium limit244 mg12% of limit
- Zinc1.42 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
16 ingredients
- Rice puffed borugulu37.5 g
- Ground nut palli14 g
- Onion, big ullipaya42.5 g
- Tomato, ripe, local32.5 g
- Groundnut oil palli nune5.5 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Turmeric powder pasupu0.3 g
- Bengal gram, dal senaga pappu4 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Lemon, juice nimmarasam4 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.6 g
Method
About 20 minutes.
- 1
Soak 38 g puffed rice in water for 1 minute, squeeze dry and keep aside.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, broken dry red chilli, curry leaves and a pinch of asafoetida; add 14 g peanuts and fry until crunchy, then the onion, green chilli and tomato; cook until soft.
- 3
Add turmeric and salt, then the squeezed puffed rice; toss on low heat for 3 minutes. Finish with lemon juice and coriander.